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Upper Arms · Cable
Cable Triceps Push Down Elbow Out (V Bar)
Cable Triceps Push Down Elbow Out (V Bar) is a beginner isolation strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs a cable and a pull-up bar. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
How to do Cable Triceps Push Down Elbow Out (V Bar)
- Stand facing the cable machine with your feet shoulder-width apart, keeping your back straight, knees slightly bent and lean slightly forward.
- Grasp the V-bar attached to the high pulley with both hands, palms facing each other, and place your hands shoulder-width apart. Bend your elbows at a 90-degree angle, with your elbows flared out to the sides.
- Push the V-bar down towards your thighs by straightening your elbows, keeping your upper arms close to your torso.
- Slowly return to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Use a lighter weight to ensure proper form and avoid injury of your elbow joints.
- Focus on squeezing your triceps at the bottom of the movement.
- Exhale as you push the V-bar down and inhale as you return to the starting position.
Cable Triceps Push Down Elbow Out (V Bar) alternatives
More triceps exercises
Cable Triceps Push Down Elbow Out (V Bar) FAQ
What muscles does Cable Triceps Push Down Elbow Out (V Bar) work?
Cable Triceps Push Down Elbow Out (V Bar) mainly works the triceps in the upper arms (Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Cable Triceps Push Down Elbow Out (V Bar)?
You need a cable and a pull-up bar.
How many sets and reps of Cable Triceps Push Down Elbow Out (V Bar) should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Triceps Push Down Elbow Out (V Bar) good for beginners?
Yes. Cable Triceps Push Down Elbow Out (V Bar) is rated beginner, so it's a sound choice while you learn to train the triceps.
How many calories does Cable Triceps Push Down Elbow Out (V Bar) burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable Triceps Push Down Elbow Out (V Bar)?
Other exercises for the triceps include Elbow-Extension, Bodyweight Triceps Extension, Bodyweight Overhead Triceps Extension and Dumbbell Standing Triceps Extension.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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